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Personal Health Wellness Plan
During the past semester, I have learned about me, my habits and my health. I intend to make changes in my routine to incorporate exercise and other healthy habits. I have already made changes to my life in recent years. However; after taking the Tactics to Coping with Stress Inventory (Weitan et al., 2009) Appendix A, I decided to change some of my existing coping strategies into more productive ones. I realized, after taking the Beliefs Inventory (Davis et al., 2008) Appendix B, that I had room for improvement in my personal beliefs and I am a perfectionist.
Exercise
Presently, I exercise but I am not consistent. I attended water aerobics for about 3 months last year. Unfortunately, I found the class in July
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and attended August, September and October. The weather in November was too cold for me to in the pool. I also attended an aerobics class this past March. I do stretch and do some exercises, 15 o 30 minutes every other day, at home but I do not have a routine and feel that that is my biggest problem. I need to be more consistent with my exercising. I realize it is important to exercise and I can feel the difference in my body. I tend to procrastinate and realize, I’ll “probably need several months of conscious effort” before I can develop different habits (Davis et al., 2008, p. 226). Defeating Irrational Beliefs After scoring the Beliefs Inventory (Davis et al., 2008) Appendix B, I realized I have several irrational beliefs.
Granted, I have changed had I scored this inventory 5 or 10 years ago my results would have been worse. Despite my changes I am still a perfectionist, it still bothers me when things don’t go my way but not as much as it did before. I have made changes in my views and perceptions and improved but I still need improvement.
In the past, I was always concerned about what others thought, I had a deep need for approval and acceptance. In the past 10 years, I have come to terms with me, accept myself and no longer try to please others. Despite, this I still feel the need for loved and approval from others and scored a 3 in this area. I am still concerned about sticking out in crowds and try to blend in. I will speak my mind and not badger myself for what I say. I am no longer as highly critical of myself as I used to be. In the past 18 months I have taken about 6 psychology courses which have all helped me
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change. Despite my psychological learning, I scored a perfect 10 in my irrational belief of being perfect.
However, I must state that in the past few months I have changed in this aspect. I can accept failing at things. I have had several experiences in the past 2 months and my reactions have not been so critical. I try to avoid things I cannot do well, I dropped the Psychology of Learning class this semester. I might have been able to pass the class; however, it but it would have been a C at most and I was stressing horribly over this. I am 55 years old and have been taking classes for the past 3 semesters. I have found it difficult to be an A student like I used to be, but have accepted that my learning is slower now and don’t stress over this anymore. I still get upset when I make mistakes but not as drastically and I calm down within a few seconds. I stalk myself and when I am reacting to situations; I stop and analyze and diffuse my thought process.
I still believe that some people do not get what they deserve. But my psychology courses have helped me to understand that people have different ways of thinking which leads them to be the way they are. I also understand the psychological development process and can justify some of the actions of people that do wrong. I have started to be less judgmental. I intend to continue studying and taking more psychology classes to better understand myself; and thereby, understand and be more accepting of
others. Stress Reduction I stress out and get anxious over the uncertainties in my life. In the past, I have used meditation to alleviate my stress and anxiety. I resort to alternative medicine often. I practice transcendental meditation as well as mindfulness meditation (Brannon & Feist, 2010). It is my intent to continue practicing meditation as it has been beneficial in relieving my stress and anxiety. I find it easier to mediate now and it calms me down quite a bit. This class, as well as the other psychology courses, have been very beneficial to me. They have reiterated my prior knowledge and provided insight into my thoughts and feelings. I do plan to exercise; I am exercising more than I did in the past – that alone is an improvement. I plan to continue meditating and be less critical of myself. I am happy I understand that I am responsible for my happiness and that any situations in my life don’t have to make me unhappy. I can have a positive attitude and be happy despite the challenges I might be facing.
Direct Observation during access to food. Settings varied but study was conducted over 28 days.
In Junior and Senior year I was put into a alternative education class so it would be easier for me to speak and I wouldn 't have anxiety. That decision was the best decision. There were 8 kids in the class instead of 35. It got easier and easier for me to speak. I can now voice my own opinion but still be afraid. I don’t really care if people are quirky and I have my flaws. People who truly care about me will look past them. I now help people who are struggling with the same things I went through, because I know what is was like and I don’t want them to go throw the pain and suffering I went through. I try to help others overcome fear of judgment like I had to
The Immunity to Change Map is an examination of our current actions, thoughts or behaviors that prevent us from developing into a better version of ourselves. This process is not a simple exercise in divulging our behavioral aspirations. The ITC map is an in-depth methodology that highlights several aspects of understanding the issues behind an individual’s lack of success in reaching developmental goals. Once the improvement goal has been established, it is important to identify the counterproductive behaviors that work against the goal. The next step is an acknowledgement of the related personal stresses or issues, called a “worry box.” The worry box are the related fears that keep us from moving forward. Defining the “hidden competing commitments” is next in the process. Kegan and Laskow Lahey (2009) explain hidden competing commitments as items that that aid in our self p...
My first semester in college, I took a Psychology 101 course and immediately knew I wanted to work in this field. I was drawn into different theories and how individual’s minds work. I always believed I was born to help others and guide them to success in life. I desire to help others because of my own personal struggles with mental illness. My unique perspective on mental illness allows me to empathize on a different level with individuals. I desire to give back and support to the community the way it was there for me during my dark times. I was lucky to have known from the start that psychology was my interest. I am excited to continue my education in the counseling field and become a future Clinical Mental Health Counselor.
Creating an individual health and wellness plan helps you plan for your future of creating and /or maintaining a positive, safe lifestyle by addressing underlying issues. “No matter how hard we try and no matter what skills we bring to bear, some problems remain out of our control. When this is the case, we can tell the truth: ‘It’s too big and too mean. I can’t handle it.’ In that moment, we take a step toward greater health” (Ellis, 2015, p. 320). Problems and their solutions within a health plan can be evaluated through five different categories: Diet, Exercise, Rest, Safety, and Health Support. Today we will discuss how I was personally affected in each of those areas and how I plan to implement a solution.
Entering my sophomore year at college, I had set goals for myself that included going to the gym once or twice a week and making sure that I eat fruits and vegetables every day. I didn’t consider these goals to be overly ambitious. I knew that I had a busy schedule this year with seventeen credit hours, and anything more would be hard to work into my daily routine. The first couple weeks of the school year went as planned, and I felt a sense of accomplishment for keeping to my plans. However, as the year progressed and the homework load for my classes increased I struggled to keep to my goals. I found that the belief that I lived a healthy lifestyle was in contradiction with the fact that I never found time to go to the gym and I was often settling for whatever food options were the quickest and most available to
Compassion fatigue is defined as “The emotional residue or strains of exposure to working with those suffering from the consequences of traumatic events” (The American Institute of Stress, n.d.). Compassion fatigue occurs when healthcare workers, especially those who work with patients one-on-one daily, feel the emotional stress of their jobs starting to wear on them. For example, a person who works with a cancer patient and watches that patient worsen and finally pass away, may experience great emotional pain. Dealing with stressful situations over time could also cause compassion fatigue. One way to prevent compassion fatigue is through implementation of Schwartz rounds. “Schwartz rounds are not 'problem solving'. Instead, the focus is on the emotional experiences of staff caring for patients and they allow staff to explore, in an environment that is safe and confidential, situations that confront them.” (Thompson, A. (2013). Schwartz rounds are like support groups for healthcare workers. They allow healthcare providers to share their struggles as caregivers and solve their strugg...
Throughout every person’s life, there will always be moments in time where change will take place. This could range from a variety of events such as changing schools, jobs, or even one’s own home. However, there are some habits that help one stay healthy if they remain consistent. This can consist of altering one’s diet to a healthier one or even enhancing the number hours of sleep one gets per night. A health change behavior goal that I have taken the time to evaluate and accept is necessary will be composed of a ten day exercise program in order to completely change my physical fitness habits. Selecting this health change behavior was the best choice due to the fact that after starting my educational career here at UCI, I had abandoned the active lifestyle that I once had before college. For the past two
...I beat myself even if I did well. My personality doesn’t really bother me. I know it is unhealthy for me, but I think it is also what keeps me doing so well in school. I’m sure I have tried to change it at some point in my life, but I have accepted that it’s part of me. Even though it may cause me frustration, it gives me motivation to do better. If others around me feel hurt by this personality, I expect them to approach me about it. I will assess the situation, and deal with it correctly, even if it means changing my ways. I believe this personality will carry into adulthood, and that’s not such a bad thing. It will encourage me to be the best for my children, husband, and in my job. “Giving up because of obstacles is an act of cowardice, but giving up is not a cowarldy act when you give up the bad personality you have and look for a chance to be a better person.”
Exercise lowers symptoms for stress related illnesses. As people start to perform cardio, their stress levels start to relieve and evolves into a sense of control over their body and life. Once the body learns how to rest, it makes it easier for mind control to take place. Instead of being so overworked over certain feelings, it becomes simpler to think things through. Unfortunately, about forty percent of adults undergo health consequences due to stress (WebMD). This number wouldn’t have been so high if the patients participated in physical activities, such as running, from a young age. Many don’t realize that the small investment they make determines a portion of their future. Remaining physically inactive can serve to be a disservice to one’s body and mind. Since exercise is an outlet for frustration, it can be a healthy and effective way to release these negative
I am able to cope well with most emotions and circumstances that come my way, but there are times where the bottled up emotions I’ve suppressed for so long comes out on their own. The ability to control every emotion and have a counteractive precaution for it is rare. Most of the basic emotions, I can handle quite well, such as being happy or sad depending on what situation I am in. Emotions like anger and anxiety are a different case. Handling anger is not always a problem, but there are few instances in my life where the littlest of things made me angry. Anxiety, on the other hand, I have to control over when it comes to taking exams, such as Organic Chemistry. I try to calm myself by saying that everything is fine and the exam is not as fearful as it seems, but it does not work on most cases and throughout the exam, the constant feeling that it is possible for me to fail surrounds my thoughts.
Instead of accepting that I am a certain way, I know I can choose a different approach. Instead of focusing on negative emotions, I know I can control my emotions. Reactive language becomes a self fulfilling prophecy, while proactive language creates the reality I want to see. By being proactive, and subordinating feelings to values, I can bring anything I desire into my life. I am ready to become more aware of where I focus my time and energy. I do this by determining what I have real control over and focusing my energy there. By focusing on what I can control and letting go of what I cannot, I am maximizing my productivity. The things I am concerned about but cannot control can only take my focus off the things I can change for the better. I am determined to grow my circle of influence and shrink my circle of control. I can solve problems that I can directly control by working on my habits. I can solve problems I indirectly control by changing my methods of influence and how I react. Problems I cannot control can be helped by taking the responsibility to work through them with cheer and
In order to lead a healthy lifestyle, it is essential that individuals constantly monitor their health. This involves not only physical, but also mental and emotional aspects of the body’s functioning, as they relate to the home, school, work, and leisure environments. If necessary changes are made sooner rather than later, then a stable, balanced and healthy lifestyle will be more consistently maintained. In fact, the World Health Organization says being healthy is feeling that there are few physical or emotional impediments to doing things in your life that you would like. For example, there are many people who are suffering from chronic illnesses who are healthy because they are able to maintain their creativity and vivacity when others cannot. It is evident that self-awareness enc...
Each individual possesses individual strengths and weaknesses when it comes to school, work, as well as life in general. It is important to be able to be able to identify those weaknesses in order to work on strengthening them, which ultimately will lead to lessening of the negative effects that influence daily life. For me personally, with nursing school, work, homework, family, friends, and other daily stressors, I struggle to adequately manage it all. Specifically when looking at how I manage my time, as well as how I manage my stress levels, I see a correlation with very negative effects. I am going to work on
To me physical wellness is definitely one aspect, of the five dimensions, I know I need to work on improving. Recently I has blood work done, it’s showed I had low vitamin b-12, vitamin d, and potassium. This really opened my eyes and made me realize I need to work on taking better care of my physical wellness. I plan on eating a larger variety of foods; as well as, keeping track and planning what I eat. Along with these changes to my diet I plan on taking a multi-vitamin, along with the vitamin d the campus doctor prescribed me.